Essentials:
A.
Mobility
Standing Straddle x 2min
Dragon R x 1min
Lizard R x 1min
Pinwheel R x 1min
Dragon L x 1min
Lizard L x 1min
Pinwheel L x 1min
Seated Straddle x 2min
Saddle x 2min
B.
Teams of 3-4 people
7 Sets for Total Reps
Squat x 1min
Burpee x 1min
Sumo Deadlift High Pull x 1min
*Partners can switch at any time, one person working at a time.
Fitness:
A.
Mobility
Standing Straddle x 2min
Dragon R x 1min
Lizard R x 1min
Pinwheel R x 1min
Dragon L x 1min
Lizard L x 1min
Pinwheel L x 1min
Seated Straddle x 2min
Saddle x 2min
B.
Teams of 3-4 people
7 Sets for Total Reps
Squat x 1min
Bar Facing Burpee x 1min
Sumo Deadlift High Pull x 1min 75/55
*Partners can switch at any time, one person working at a time.
Performance:
A.
Mobility
Standing Straddle x 2min
Dragon R x 1min
Lizard R x 1min
Pinwheel R x 1min
Dragon L x 1min
Lizard L x 1min
Pinwheel L x 1min
Seated Straddle x 2min
Saddle x 2min
B.
Teams of 3-4 people
7 Sets for Total Reps
Squat x 1min
Bar Facing Burpee x 1min
Sumo Deadlift High Pull x 1min 95/65
*Partners can switch at any time, one person working at a time.